Stretch your hamstrings and back after the workout to cool down

Day 3: Shoulders + Upper back

Dumbell Shoulder Press: 1 x 10, 4 x 8 (Start with a reasonable weight to find your strength level and then four sets of eight reps with a medium-heavy weight)

Front Raise: 4 x 10

Lateral Raise: 3 x 10

Rear Shoulders: 3 x 10

Upright rows: 3 x 10

Dumbbell shrugs: 3 x 15 High Volume (Be careful with these, If you feel one side of your upper back is being worked more as a result of your leg length discrepancy/functional scoliosis, do shrugs one side at a time with one dumbbell held on the relative side.)